Meet Mark

Let me introduce myself. My name is Mark Sisson. I’m 63 years young. I live and work in Malibu, California. In a past life I was a professional marathoner and triathlete. Now my life goal is to help 100 million people get healthy. I started this blog in 2006 to empower people to take full responsibility for their own health and enjoyment of life by investigating, discussing, and critically rethinking everything we’ve assumed to be true about health and wellness...

Smart Spice: Cinnamon

We mostly see them as flavorants, as the little jars of powder that line our cabinets and the bags of dried roots, barks, and leaves tucked away in drawers, designed to subtly or drastically alter the flavor profile of our “smart fuel” creations in the kitchen, but for most of human history, spices were also prized for their medicinal qualities. Turmeric for GI disorders and inflammation. Chili peppers for pain management. Ginger for diarrhea. These aren’t just exaggerated cases of “folk medicine” or “old wives’ tales,” either. Current research has confirmed that many common spices do indeed have medicinal properties. One of the most beneficial is also the most common: cinnamon.

It’s important to realize that there are multiple varieties of cinnamon.

There’s Ceylon cinnamon, or “true cinnamon,” or cinnamomum zeylanicum. Ceylon cinnamon comes from the crumbly inner bark of the cinnamomum zeylanicum tree, and its flavor is sweet and delicate. It is light brown. You should be able to snap a stick of real cinnamon in half quite easily. If you’ve ever had cinnamon candies, that’s real Ceylon you’re tasting.

There’s Cassia, or cinnamomum aromaticum. It’s usually sold as cinnamon in the United States. Recipes calling for cinnamon can use cassia instead without issue, but cassia has a harsher, more overpowering flavor with less sweetness and more brute force. It is a darker, redder brown. Cassia sticks are rather hardy.

There’s also Saigon cinnamon, or cinnamomum loureiroi. Saigon cinnamon is the most prized member of the Cassia family. It has a full, complex flavor with even less sweetness. Saigon cinnamon is generally pretty expensive.

As for the purported health benefits of cinnamon consumption, you’d think that “true cinnamon” is best. I mean, it’s the real stuff, right? A quick look across the web seems to confirm that suspicion, with most references you’ll find on message boards and herbal medicine sites imploring you to “get real Ceylon cinnamon, not that Cassia crap.” But what’s the reality? Does “true” necessarily indicate “better”?

Well, let’s look at the possible benefits of cinnamon consumption, as well as the chemical component that appears to be responsible. Most researchers have focused on cinnamaldehyde, the organic compound that gives cinnamon its signature flavor. Hold on to your seat. We’re about to get a little technical.

Although it’s “cinnamon oil” that kills bugs and something with “cinnamon” practically right there in the name itself may fight cancer, “fake” cinnamon actually contains more cinnamaldehyde than “true” cinnamon. That’s right – Cassia oil has the most cinnamaldehyde.

An aqueous solution of Ceylon cinnamon bark inhibited two common hallmarks of Alzheimer’s disease: tau aggregation and filament formation. Researchers isolated an A-linked proanthocyanidin (a type of polyphenol) and determined it handled the lion’s share of tau aggregation inhibition, with cinnamaldehyde possibly responsible for a fraction of it. Of the cinnamon varieties, only Ceylon carries the proanthocyanidin.

There have been mixed views on cinnamon’s efficacy in diabetic patients. One study found little overall average difference between lab results in type 2 diabetic patients given either 1.5g/d Cassia powder or placebo, although the Cassia patients enjoyed slightly larger drops in HbA1c with some experiencing more drastic reductions. The study’s authors didn’t find it statistically significant, but the results may suggest that certain individuals may be especially responsive to Cassia/Ceylon. At any rate, it’s worth trying, because people are not statistics, and the average/mean isn’t everything. Some people improved markedly, even though statistical analysis showed little difference. Any benefits in glucose tolerance and insulin sensitivity, another study noted, are also short-lived, making steady intake necessary for lasting effects.

Note that Cassia contains significant amounts of coumarin, which humans metabolize to 7-hydroxycoumarin, a toxin moderately damaging to the liver and kidneys. Rodents metabolize it to 3,4-coumarin epoxide, a highly toxic compound, making coumarin a common ingredient in rodenticides. A teaspoon of Cassia cinnamon powder contains 5.8 to 12.1 mg of coumarin and, according to the European Food Safety Authority, the tolerable daily intake for humans is 0.1mg/kg body weight, meaning a daily teaspoon might exceed the limit for smaller individuals. The German Federal Institute for Risk Assessment has gone on record in cautioning against high daily intakes of coumarin (PDF).

In the end and for all their differences, Ceylon and Cassia are actually pretty similar (similar enough to pass for each other, for one!). They both have potent pharmacological benefits, and they’re both delicious in curries, coconut milk, coffee, and – my personal favorite when I eat them – on sweet potatoes or yams. If it’s cinnamaldehyde you’re after, the general rule is that the sweeter the cinnamon, the more concentrated the cinnamaldehyde (although ultra-concentrated doses grow more pungent). There are valid concerns with the amount of coumarin in Cassia, making daily usage of therapeutic doses questionable. Ceylon contains negligible amounts of coumarin, but its blood glucose benefits don’t seem to be as potent as Cassia’s. In my opinion, using both while never straying too far over 1 teaspoon of Cassia per day (larger individuals can go higher) is a good, safe bet.

One possible way to avoid coumarin and still eat Cassia is to make hot tea. From what I could gather online, coumarin is fat-soluble only, meaning steeping Cassia in hot water, broth (fat skimmed), or tea could extract the beneficial compounds and leave out the coumarin. Just strain the solids and drink. It may also be that traditional usage of cinnamon utilized the whole bark form, rather than the powder. Folks may not have been actually consuming the cinnamon solids, but it’s difficult to know. I assume steeping a big piece of Cassia in a pot of curry or other fatty stew would extract plenty of coumarin, provided it’s indeed fat-soluble. Either way, it’s not going to kill you unless you’re consuming heaps and heaps of Cassia powder. I suppose if you’re really worried about it, you could try one of the commercial cinnamon water-extractions on the market, but I’m usually a fan of food-based “supplementation” as long as the supplement in question exists in appreciable amounts in whole food – which they certainly do in this case.

Ah, what to use, how to extract it, and how much to consume? – the eternal question facing us students of health and optimal nutrition. Just eat, steep, grind, or cook with it, and you’ll be fine.

75 thoughts on “Smart Spice: Cinnamon”

Last night I dumped a heck of a lot of cinnamon (a ton!) into my post workout vanilla protein shake. I drink them with just water and a couple of ice cubes blended. What a difference it made! I plan on dumping cinnamon into them from here on out! Perfectly paired with vanilla in my opinion 🙂

I also make almond milk smoothies, fruit smoothies for breakfast, and Greek yogurt w/fruit and chia seeds..except we use ginger in the powder form instead…we tried cinnamon he broke out in the hives and I had some indigestion; some have food intolerance, and ginger works great.

Cinnamon is one of those special spices that can trick our palates into thinking something is sweet, so you can reduce the sugar in lots of recipes by using cinnamon (and nutmeg and cloves and even coconut as well) to impart sweetness.

I made a fruit salad and topped it with cinnamon and shredded coconut the other week, and it was hit! No sugar necessary 🙂

I always tried to stay away from cinnamon because my perception was “if it tastes good, it must be bad”. After stumbling upon marks daily apple I’ve realized I was dead wrong!!! Even the healthiest of foods can taste great without adding garbage (sugar) to it.

some fresh nutmeg in the gdrins? How do you take your coffee? Let us know in the comments below.Swap Sugar for Cinnamon [Greatist]Tags beverages food Related Stories Ditch Your Dysfunctional Diet And Learn To Love

Cinnamon, pure vanilla extract, coconut milk, and berries is one of my favorite snacks/side dish. My 2 year old son loves it to! Good to know that the cinnamon has health benefits beyond just tasting good!

so I just got the biggest shocker when looking at the ingredients list on my Club House ground cinnamon:
Ingredients:
cinnamon, hydrogenated cottonseed and soy oil.
WTF??? why is there hydrogenated oil in my spices??
I’m going to be more aware of this when shopping from now on 🙁

I was just going to ask where to buy it. I was going to joke around and say they probably add HFCS to the cinnamon they sell in the grocery store. I will be sure to look at labels….thanks for bringing this to my attention.

Right around during the time when I went primal about 7 weeks ago, I started to add cinnamon to my smoothies or fruit bowls amongst a few other things. I never thought about putting it on sweet potatoes.

Knowing it has countless benefits is an added plus. I don’t use it daily, but will be sure to try it on various other food items. Oh, its good on omelets!

People love cinnamon. It should be on tables at restaurants along with salt and pepper. Anytime anyone says, “Oh This is so good. What’s in it?” The answer invariably comes back, Cinnamon. Cinnamon. Again and again.

That is interesting about it being an effective mossie repellent. We seem to be inundated at the moment. I wonder if sprinkling cinnamon oil in my garden would help or if my dogs would end up licking it up and cause them damage?

I eat boatloads of cinnamon. Of course I over-consume pretty much everything, but no kidding sometimes like 10 tablespoons a sitting. This coumarin info is interesting. I’ll have to read up a little more on that. Knew there had to be some sort of drawback, but never looked.

Cinnamon has been known throughout time as good for your heart. Maybe that is why the little red-hot hearts are so popular at Valentine’s? I have seen studies and folk lore suggesting it is a cure or controller for everything from heart disease and high blood pressure, diabetes, digestive trouble, candida, eczema and even topical remedies for hair loss!! Apparently mixing it with honey has a synergistic effect and brings out all sorts of qualities that aid in heath and wellbeing. Google Honey + Cinnamon one day for an overwhelming list of the many many things it helps to regulate or improve. Plus they taste amazing together.

Cinnamon on Chicken, never tried that. I love cinnamon in homemade vanilla almond milk. Hmm. I guess I’ll have to up my count cause I used very liitle of it. Great post as always Mark. I’m enjoying the ideas everyone shares. Thanks. 😉

Been waiting for cinammon to get its due recognition for a while. I’ve used it as a healthy flavourant in my food for years.
The taste becomes addictive a bit like using chilli all the time but I wouldn’t go without cinammon on my porridge or natural Greek yoghurt.

Soon after starting The 6-Week Cure a couple of weeks ago (with 3/day homemade whey protein shakes) I started adding a teaspoon of ground cinnamon to them. Makes the otherwise bland shakes taste wonderful, like Mexican horchata.
With this high-protein, high-fat diet, I have had no cravings whatsoever and have lost 12 lbs. so far. High natural protein/high natural fat eating is the way to go!

Hello!! Thank you for this wonderful website. Just discovered it and my mouth is drooling at some of the recipes. I’m gluten free and headed to paleo. It’s just the best way to eat. I’ve done it before, but got lured off the trail by a marauding Twinkie! But I’m back and ready to be a big girl now! Thanks again! Ginny

So despite the scary “aldehyde” in Cinnamaldehyde, Saigon cassia might be best for health benefits (either for it’s antioxidant cancer fighting or for diabetes)… but then why do so many people say “get real Ceylon cinnamon, not that Cassia crap.”? Is it only because Cassia has more of the toxic fat soluble coumarin (which is used to kill rats)? Shame because I drink my tea with a bit of whole milk!

Also why is the higher the sweetness the higher the concentration of cinnamaldehyde? True cinnamon is the sweeter than Cassia yet has LESS cinnamaldehyde, not more! What am I missing?

I’d love to find a product for my hot tea, that is a mixture of cinnamon and coconut/palm sugar.. any recommendations?

Wow, cinnamon really works. Im a type 1 Diabetic. I’ve been experimenting a lot lately with cinnamon. I had a high sugar reading today (165). Normally 1 unit of insulin would bring this down to a normal level for me. I instead had a cup of coffee with an entire cinnamon stick (I’m in Bolivia and i think its Ceylon Cinnamon, its brittle and pretty sweet). 2 hours later my sugar went down to 99 with no insulin! Amazing!! I’ll be blogging about this soon and will share it with you

There are a few important things that we can learn from the case of cinnamon:

1. Long before science established its value for health, most cultures were cooking it into their desserts. It stabilizes blood sugar. Now, did we really need science to establish this for us, or would it have been sufficient to copy successful, healthy cultures?
2. Now that science has established the value of cinnamon, we’ve seen supplement companies screaming at us that the amount we get from food isn’t enough, we need to swallow pills. What’s wrong with food? Not expensive enough, apparently.
3. Guess who will be next? As science finds more and more about it, we’ll see the FDA insisting that cinnamon can’t be used in foods, since it’s really a supplement. Then we’ll be told it’s too powerful as a supplement and needs to be a drug. The sheeple will eagerly agree, and cinammon will be availably by prescription.
4. There are few statements more ludicrously wrong than “if it tastes good, it’s bad for you.” Seriously.

Some cultures use cinnamon very heavily in their diet. They sprinkle generously in desserts and main dishes – and they’re very healthy and they got their cholesterol and sugar level in control. I don’t think the coumarin content in cinnamon actually will be a direct cause of disease or anything like that – if anything, it’s more likely that they’re caused by stress, food additives and other factors. I would just use it as generously as I do now, without worrying about what kind. Plus I noticed from my travel to Bali that people over there use the bark as it is to stir hot teas with – and the hot tea has wonderfully cinnamon infused flavor.

This is great news! My kids are constantly getting into the cinnamon sticks and chewing them through the day and all over the house – it’s their favourite thing these days! — I guess now I can be glad about it haha! =)

Kimberly – totally agree on the Saigon Cinnamon. I needed a restock and found this in the local Costco – vastly cheaper than the health food shops or supermarkets and tastes great! Will last a good few months too!

I have been using Saigon cinnamon, but was getting low, so I ordered some ground Ceylon cinnamon, thinking “True cinnamon” would be even better. I use just less than a tsp. in my ACV “tea”, with some honey each morning. I noticed that when using the Ceylon cinnamon, as the “tea” cooled it turned to slime. I guess I’ll have to get some more Saigon cinnamon for my “tea” and use the Ceylon cinnamon for everything else.

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If one teaspoon of Cassia cinnamon powder contains 5.8 to 12.1 mg of coumarin and the tolerable daily intake for humans is 0.1mg/kg body weight, is a daily teaspoon really safe? I add a healthy teaspoon of Vietnamese cassia to my daily smoothie and am now actually a bit concerned.

I have been adding Cinnamon to breakfast and other meals for years (sometimes pre-ground, sometimes whole sticks e.g. in stews) – no negative side effects that I know of. Interested to hear other views….

Sometimes specific instructions can help with figuring out how to use a product.
The way I use cassia cinnamon most often (almost any grocery store sells it in large containers, hint- it’s the cheapest kind), is to make tea in a mini-coffee maker, using an un-bleached paper filter. Just put a teaspoon of cassia powder in the filter section, and let it drip. Note that the cinnamon will partially clog the fliter, so it won’t be done dripping through by the time the water section is empty. Just turn off the heat, and let it finish. I use this to make cocao with honey and plain cacao powder. Prevents glucose resistance and high blood pressure in one go!

Hands down, Apple’s app store wins by a mile. It’s a huge selection of all sorts of apps vs a rather sad selection of a handful for Zune. Microsoft has plans, especially in the realm of games, but I’m not sure I’d want to bet on the future if this aspect is important to you. The iPod is a much better choice in that case.

Cinnamon deserves to be loved as it is indeed one of the healthiest herb not today, but for a very long time. I love to chew cinnamon gum as it gives a unique taste that can’t be achieved through something else.